[New & Improved] TDEE Calculator (Insanely Accurate)

A Much Needed Tool For Weight Loss, Gain, Maintenance And For An Overall Long And Healthy Life.

TDEE Calculator Damnripped

Now before you start using our TDEE calculator, it is important to know a few things about general weight loss and weight gain. Read on.

Consume more calories than your body needs, you will gain weight.
Consume less calories than your body needs, you will lose weight.

Things to Understand About TDEE:

1. Daily Activity Level

The measurement for energy expenditure is dependent on activity level. The higher this value is, the more active a person is. People should be careful when evaluating their activity levels and take into account every activities apart from the ones that are carried out in the gym. There is not much of a difference between sedentary and moderate activity, so people must be careful in considering the differences between the two especially when it comes to TDEE calculation.

2. Exercise Intensity

Again, Exercise intensity is another important factor in calculating your energy expenditure. This section is only based on the activities that are done in the gym. The higher this value is, the more aggressive a person is in the gym. Here, there is a big difference between Moderate and Intense activity. So people must be careful in considering the differences between the two since a simple miscalculation could lead to over-estimation of your energy expenditure and thereby hindering your fitness goal.

3. Weight Loss Is a Balance

The value of the daily energy expenditure indicates how many calories a person must consume as well as spend in order to stay at his or her current rate. If weight loss is the goal, then less calories must be consumed, more exercise must be done, or both must occur. The exact opposite must happen if weight gain is the goal. This reinforces the basic principle of effective weight loss balance.

4. Work Up To It

In order for people to effectively lose weight, it is recommended that they eat at their current energy expenditure level for a few weeks before reducing their caloric intake. This way, their body can get used to eating at this level before taking in less. After a few weeks, reduce the caloric intake by a certain percentage (20%), depending on how much weight needs to be lost, and repeat the process so the body can readjust itself. It is also important to recalculate the energy expenditure level every week after taking in fewer calories.

The same is true if the goal is to gain weight, except here one should increase the caloric intake by a certain percentage (10%) instead of decreasing it.

5. Be Smart

Your total daily energy expenditure is the metabolic rate the body needs to work at in order to keep basic processes going while performing physical activity. It is unwise for a person to drastically reduce his/her caloric intake, for he/she risks consuming fewer calories than he/she needs in order for his/her body to work properly.

The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle.

Now you can go ahead and plug your stats into the TDEE calculator below.

Version 7.0 is here!!!😍

This version includes lots of new features such as:

  • Body Mass Index (BMI)
  • Maximum Genetic Muscular Potential – an estimate of how much muscle you can gain naturally without the use of steroids.
  • Maximum Fat Metabolism an estimate of the maximum sustainable deficit you can be at without sacrificing lean body mass. (only visible if your goal is “weight loss” and choose “lean mass formula”)
  • Better explanations and Improved handling of Activity and Exercise Factor.
  • Refactored code – now performs more smoothly, especially in mobile devices. And looks better. 😉



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Note: Please remember that the “No. of days” and the “Target date” are just rough estimates and the result can vary from individual to individual based on several factors such as age, activity factors, whether an individual is metabolically adapted or not, etc.

But the majority can rest assured as they will most likely see promising results within the above time frame.

The above TDEE calculator will give you an estimate of the calories and macronutrients you require each day. However, you may need to make adjustments with your diet as you go along. If your weight does not change by the desired amount (keep in mind, you shouldn’t be gaining or losing more than 2lbs each week) make adjustments by small increments. For example, if you’re aiming to lose weight and your weight has remained the same, reduce your calories by 50 each day. This should come from your carbs (4 calories per gram) and/or fats (9 calories per gram), while maintaining the same protein intake. Repeat this process as necessary to keep hitting your goals. It’s also worth noting, that as you gain or lose weight on your diet, your calorie intake may need to change anyway! For more information on weight loss plateau, please refer to this article.

Please note that our calculator is designed to determine the TDEE for one day (workout-days). If you want to determine your TDEE for non-workout days, you’ll simply have to re-calculate by selecting the daily activity as SEDENTARY and exercise intensity as NONE – COUCH POTATO. So ultimately you’ll have 2 tdees, one for workout days and the other for non-workout days. And If your exercise intensities varies on a day to day basis, you’ll simply have to recalculate daily. This is as accurate as it can get when it comes to TDEE. Hope this helps. 🙂


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Note: If you encounter any bugs or have a new feature on your mind, please write to support[at] or use this contact form here.

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MikeDamn RippedSteveAlexander AshleyAlex Recent comment authors

Is this truly accurate? Not to doubt you guys, but this site gives me a total calorie intake for weight loss that is a good bit higher than what most sites give me (around 1200). This site gives me 1378! Also, if I’m doing strength and weight stuff 3x a week for 1 hour, with fairly intense 30 minute cardio mixed in on… most days, should I choose the “high protein” setting, so I can build muscle?


Calculator looks great – thanks for the upgrade. I can easily track calorie intake to ensure deficit is met. 75 days to first goal (belly fat loss without losing lean muscle mass). Let’s see


I’m also having trouble figuring out which exercise factor to choose. Day-to-day I’m sedentary but when I’m in the gym I’m currently doing a 4x a week push / pull routine for about 45 mins. Would that be closer to moderate or difficult?

Alexander Ashley
Alexander Ashley


I cycle to and from work everyday (13 miles one way), takes me an hour (one way) and not too intense. I’m only a little bit sweaty. I have a desk job (08:30 – 17:30).

I train about 4/5 times per week lifting weights with a p/p/l split. I’m 75 kg, 5’9 and want to be leaner (about 10% b/f), sometimes less.

Would I chose sedentary and moderate or the more active setting for the gym? The calories seem too high for the higher higher setting even when I deduct 20% from my maintenance level.


So i work in an office from 8am to 6pm, sits in front of computer all day. Drives to work and back, workout daily with -Mon/Wed/Fri/Sun- bodyweight training (pull-ups, chin-ups, push ups, squat, etc.) and -Tue/Thu/Sat- bodyweight circuit training (appro. 22mins). Weight 78.6kg, Height 176cm, Male. I’m definitely sedentary but what about exercise factor, should i put light or moderate? Would really appreciate some feedback.


Trying to figure out activity levels. I work a desk job at a bank but I walk to and from work everyday (5km each way) 5 days/week. On Saturdays I also do a good amount of walking.

I also workout every morning 5/6 days/week aprox 60-80min. I do fairly heavy lifting free weights usually doing one main left (squat bench DL OHP) per day plus some accessory.

Should I pick moderately active and difficult? I feel like the calories may be a but high on that.



Would appreciate some feedback on activity level choice. I have a desk job. I play recreational soccer twice a week as a field player and twice a week as goalkeeper. About 3 hours total. Also hit the gym 3x a week for an hour working hard enough to make conversations difficult. My best guess was sedentary + moderate. Thanks in advance.


Help! I walk around a fair bit at work and do a 4 mile walk once a week and then 3 weight training type workouts at home where I can hold a conversation but my heart is pounding. I’m currently 231lbs so should i tick light and light or light and moderate as it’s a big difference in calories?


Thank you so much for this! I’m loving how you actually factor activity level and exercise level separately. I will follow this for the next few months and see how it goes. 🙂


I don’t know whether to put Moderate or Difficult. I do about 45-60 minutes of kickboxing 4 days a week, no lifting but I do vinyasa yoga (hard sometimes)and pilates (not strenuous at all but I thought I’d mention it). I’d assume that’s moderate, but I’m not 100% sure.

Also, dumb question; I’m tracking with MyPlate which subtracts calories from workouts, so should I use the net calories as a ‘buffer’ or is the deficit already factored into the activity level I chose?


I meant exercise intensity, not activity level, sorry!


Hi, I don’t know what activity level I am
I’m a female and not working at the moment. Training Muay Thai 5-6 times a week for one hour, sometimes it is super intense, so i have difficulty with breathing, some days I don’t have problems having a conversation.
Also I’m doing 2-3 30 minutes weight training and 2 hiit sessions (sprints, box jumps etc)
And also 20-60 minutes yoga every day.
All my trainings are not set in stone, some weeks I’m training bit less, some weeks more.
My goal isto lose body fat.

Thank you for your time

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